Forearm Stand, or Pincha Mayurasana in Sanskrit, is an advanced inversion pose requiring upper-body strength, core stability, and balance. In this stance, the practitioner balances on their forearms with their feet pointed to the sky. Beyond being a physically demanding yoga pose, Forearm Stand cultivates mental resilience, patience, and concentration. Practicing this pose can be empowering and motivating, generating a sense of playfulness and lightness as well.
How do you do Forearm Stand?
Step 1.
Begin in Dolphin Pose by lowering your forearms to the mat with elbows shoulder-width apart.
Step 2.
Press your forearms firmly into the ground, spreading your fingers wide for stability.
Step 3.
Walk your feet in toward your elbows to stack your hips over your shoulders as much as possible to align your body to prepare for the inversion. Engage your core muscles from glutes up to your shoulders to keep the spine long and stable.
Step 4.
Raise one leg toward the ceiling, engaging inner thigh muscles of your adductors, reaching through your toes to create a straight line from your fingertips to your extended foot. Keep the other leg grounded and maintain a strong core to prevent your lower back from arching.
Step 5.
Bend your standing leg slightly and use a gentle kick to lift your lower leg up toward the raised leg. Use your core and forearm strength to stabilize, stacking your legs over your shoulders.
Step 6.
Once balanced, bring your legs together, keeping them straight and engaged.
Step 7.
Hold the pose for a few breaths, focusing on a steady gaze, then slowly come down with control to rest in child’s pose.
Benefits of Forearm Stand
Strengthens the upper body and core by engageing the shoulders, arms, and abdominal muscles, improving overall strength and stability.
Improves balance and proprioception, as the pose requires precise alignment and body awareness to foster a sense of balance and spatial orientation.
Overcoming the fear of falling builds courage, and maintaining the pose enhances concentration.
Inversions like forearm balance invigorate the mind, improve circulation, and reduce stress to stimulate the nervous system.
Variations of Forearm Stand
Perform against a wall: the wall provides the balance and support to build confidence in the pose, refine alignment, and to focus on core activation without fear of falling.
Scorpion: deeper variation where you slowly back bend and bend the knees, drawing toes forward towards the head while balancing in a forearm balance.
One-Legged Forearm Balance: One leg stays lifted while the other remains bent or extended downward to build unilateral strength and control, improve focus, and challenge balance.
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